• Good nutrition supplies the body with the
calories and nutrients needed for
maximum energy and wellness. Food
choices are influenced by a number of
• To function properly, the human body
needs the nutrients found in food. These
nutrients are classified into 6 groups –
carbohydrates, proteins, fats, vitamins,
minerals, and water.
• The Dietary Guidelines for
Americans and the Food Guide
Pyramid are tools that can help
individuals develop healthy
• Information on food labels can
help people make wise food
choices. To keep food safe and
reduce the risk of foodborne
illness, follow these four steps:
clean, separate, cook, and chill.
Carbohydrates, Fats & Proteins
• Food provides 6 classes of nutrients: carbohydrates, fats,
proteins, vitamins, minerals, and water.
• Carbohydrates, including sugars and starches, are the
body’s main energy source.
• Essential amino acids are needed by the body to make
proteins that provide structure and regulation and in some
• Fat is a concentrated source of energy that is needed in the
• Fiber is important for healthy digestion.
• Diets high in saturated fat and cholesterol increase the risk
of heart disease.
Vitamins, Minerals & Water
• Vitamins and minerals are found in all foods in
varying amounts. A well-planned diet can meet all
your vitamin and mineral needs.
• Too little calcium in the diet early in life increases
the risk of osteoporosis later in life.
• The body is about 60% water. To maintain health
and to prevent the dangerous effects of
dehydration, one must replace lost water.
• Increasing your intake of low-fat dairy products
and calcium-fortified foods can help meet calcium
Meeting Your Nutritional Needs
• The RDAs are nutrient intakes that are
sufficient to meet the needs of almost all
• The Nutrition Facts section of a food label
provides information on how much energy
and nutrients a serving of a food gives.
• The Dietary Guidelines for Americans is a
set of recommendations on diet and lifestyle
that are designed to promote health, to
support active lives, and to reduce chronic
disease risk in the general population.
Choosing A Healthful Diet
• Healthy snacks, such as fresh fruit, low-fat yogurt, or
low-salt pretzels, provide a good source of essential
nutrients without excessive Calories and fat.
• As children grow, their total nutrient and energy
requirements increase, with total needs being
greatest in the teenage years.
• Athletes need a well-balanced diet that is higher in
energy and fluids than the diet of a less active
• Simple dietary changes, such as switching to low-fat
dairy products and eating fresh fruits and vegetables
in place of sweet or salty snacks, can reduce the
amount of fat, sugar, and salt in your diet.